Good nutritional profile
Mexican fried eggs on corn tortillas with ranchero sauce and beans.
Huevos rancheros is a Mexican breakfast of fried eggs on lightly fried corn tortillas, topped with a cooked tomato, onion and chili sauce and served with refried beans. A 375 g plate has about 480 kcal, 21 g of protein, 9 g of fiber and about 1,050 mg of sodium; most of the fat comes from the eggs and frying oil. Halving the salt in the sauce cuts about 300 mg of sodium per plate.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 5.7g | 10.2% |
| Fat | 6.8g | 9.7% |
| Carbs | 12g | 4.0% |
| Simple Sugars | 4.2g | Estimate |
| Complex Carbs | 5.5g | Estimate |
| Fiber | 2.3g | 9.2% |
| Water | 74g | 3.0% |
| Calories | 128 | 5.7% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.53 | g | 7.6% |
| Monounsaturated | 1.97 | g | 7.9% |
| Polyunsaturated | 2.81 | g | 21.6% |
| Omega-3 | 0.843 | g | Estimate |
| DHA | 15 | mg | 1.7% |
| Omega-6 | 1.967 | g | Estimate |
| Trans | 0.04 | g | 2.0% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 6.79 | mg |
| Vitamin E | 0.83 | mg |
| Selenium | 10.1 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 51 | mcg | 5.7% |
| vitamin B1 | 0.052 | mg | 4.3% |
| vitamin B2 | 0.137 | mg | 10.5% |
| vitamin B3 | 0.527 | mg | 3.3% |
| vitamin B6 | 0.128 | mg | 7.5% |
| vitamin B9 | 17.3 | mcg | 4.3% |
| vitamin B12 | 0.196 | mcg | 8.2% |
| vitamin C | 6.79 | mg | 7.5% |
| vitamin D | 0.467 (19 IU) | mcg | 3.1% |
| vitamin E | 0.827 | mg | 5.5% |
| vitamin K | 10.3 | mcg | 8.6% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 40.1 | mg | 4.0% |
| iron | 1.15 | mg | 6.4% |
| magnesium | 25.9 | mg | 6.5% |
| phosphorus | 125 | mg | 17.9% |
| potassium | 243 | mg | 9.3% |
| sodium | 273 | mg | 11.9% |
| zinc | 0.725 | mg | 6.6% |
| copper | 0.097 | mg | 10.8% |
| manganese | 0.185 | mg | 8.0% |
| selenium | 10.1 | mcg | 18.4% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 147 | mg | 21.0% | 137% |
| Isoleucine | 270 | mg | 19.3% | 134% |
| Leucine | 495 | mg | 18.1% | 121% |
| Lysine | 364 | mg | 17.3% | 113% |
| Methionine | 244 | mg | 23.2% | 158% |
| Phenylalanine | 505 | mg | 28.9% | 184% |
| Threonine | 242 | mg | 23.0% | 144% |
| Tryptophan | 68 | mg | 24.3% | 154% |
| Valine | 342 | mg | 18.8% | 127% |
Values per 100 g
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Roughly chop the tomatoes, onion, jalapeno and garlic and blend until almost smooth.
Heat 1 tbsp of the oil in a saucepan, add the tomato mixture, cumin and salt, and simmer for 10-12 minutes, until thickened.
Warm the refried beans in a small pan over low heat for 5 minutes, stirring.
Brush the tortillas with a little of the remaining oil and heat them in a frying pan for about 1 minute per side, until soft with lightly crisp edges; keep warm.
Add the rest of the oil to the pan and fry the eggs over medium heat for 3-4 minutes, until the whites are set and the yolks are still runny.
Place two tortillas on each plate, top with two eggs and spoon the sauce over and around them.
Serve with the beans, chopped cilantro and lime wedges.